11 Health Benefits of Knitting and Crochet
DR KAY DUDMAN Accredited Master Coach
CRAFT YOURSELF CALM
Contents 1 Reduces anxiety 2 Lowers blood pressure and heart rate 3 Helps enhance confidence and boost self-esteem 4 Helps people feel better able to cope 5 Provides the opportunity for creativity 6 Reduces depression 7 Improves overall health 8. Induces a natural relaxation response 9. Helps in stopping smoking 10. Reduces snacking and helps to control weight 11. Increases a sense of wellbeing About Kay Who does Kay help?
What people say about working with Kay Learn more about working with Kay
11 Health Benefits of Knitting and Crochet
Did you know that knitting and crochet can lead to better health?
Har v ar d Medi c al Sc hool , t he May o Cl i ni c and t he c har i t y Kni t f or Peac e ar e among t he or gani s at i ons t o hav e c onduc t ed s ur v ey s whi c h s how t hat peopl e benef i t f r om i ndul gi ng i n s ome r el ax i ng y ar n c r af t ! Apar t f r om t he heal t h benef i t s , t her e i s t he oppor t uni t y t o c r eat e s omet hi ng bot h pr ac t i c al and beaut i f ul . I t ’ s a wi nni ng c ombi nat i on. Ther e i s ev i denc e t hat k ni t t i ng and c r oc het c an pr ov i de a boos t t o phy s i c al and ment al heal t h, and hel p y ou c ope wi t h t he demands of moder n l i v i ng, s o l et ’ s l ook at s ome of t he adv ant ages .
1
Reduces anxiety
When you are feeling stressed and anxious, it's far more difficult to enjoy life. Sometimes even small tasks can appear insurmountable. The NHS advises that symptoms of anxiety can include: a sense of dread feeling "on edge" all the time difficulty concentrating dizziness headache irregular heartbeat (palpitations) irritability restlessness feeling tired aching muscles feeling nauseous shaking or trembling dryness in the mouth sweating excessively shortness of breath difficulty in sleeping (insomnia) stomach-ache tingling sensation known as "pins and needles" These symptoms alone can cause further anxiety, making you wonder what's wrong, in addition to the underlying causes. Wouldn't it be great to have an easy way to alleviate these worries?
The calming effect of knitting, repeating the actions needed to create each and every stitch, can have a soothing and meditative effect. One survey reported that many knitters felt happier after knitting. Wouldn't that be a bonus?
Question: What would it mean to you to be able to relieve feelings of anxiety?
2
Lowers blood pressure and heart rate
Another name for high blood pressure is hypertension. One of the problems with high blood pressure is that we often don't know it's a problem, because the symptoms aren't obvious... The NHS guidelines highlight common risk factors for high blood pressure for people who: are overweight have too much salt in their diet do not eat adequate fruit and vegetables do not take sufficient exercise drink too much alcohol drink coffee or other caffeinated drinks have a habit of smoking do not get enough sleep find their sleep is disturbed are over 65 have a family member with hypertension Medication is often prescribed for people with high blood pressure. The NHS advises that ongoing untreated hypertension can lead to serious health problems, such as: heart disease heart attacks strokes heart failure peripheral arterial disease aortic aneurysms kidney disease vascular dementia
NHS guidelines recommend lifestyle changes to help control hypertension, such as losing excess weight and stopping smoking. The good news is that knitting can help! The soothing action of gently working each stitch, can have a calming effect. As we know from the previous section, many knitters felt happier after knitting.
Question: What impact would it have for you to have a technique to help lower your blood pressure without additional medication?
3
Helps enhance confidence and boost self-esteem
When we talk about self-esteem, we are referring to how we value ourselves as individuals. It's natural to have "good days" and "bad days", but when we feel there are many more bad days we can be overly critical of ourselves and feel easily defeated by challenges we would otherwise take in our stride. The feedback we receive as children can make us think that in some way we are "not good enough", a feeling can remain with us in adult life. Some people seem to focus more on the negative side of life; others might set themselves unrealistically high standards, and then feel a sense of failure reinforcing the belief of "not being good enough". People with low self-esteem sometimes try to cope by avoiding situations that they perceive could place them at risk of failing, but this can create a vicious circle as more situations are avoided, feeding into self-doubt and uncertainty. Other coping strategies that are sometimes employed include drinking alcohol, comfort-eating or smoking, not one of these resolves the issue. The NHS notes that having low self-esteem can be a sign of anxiety and depression. To help combat low self-esteem, it's important to identify activities you enjoy and that give you a sense of achievement, for example, gardening, crosswords, cooking or craft! Perhaps you'd like to make something for yourself, a family member or a friend?
There’ s no doubt t hat a sense of accompl i shment comes wi t h t he creat i on of somet hi ng you have made wi t h your own hands — whet her i t i s somet hi ng f or yoursel f , or as a gi f t . I t can be very rewardi ng t o t ry somet hi ng new and see i t grow as you work on i t . Sel f -wort h i s an i mport ant aspect of l i f e, and shoul d not be overl ooked.
Question: What would it mean to you to have a sense of achievement and a boost to your confidence?
4
Helps people feel better able to cope
When you have the responsibility for looking after others, whether children, teenagers, parents or a combination, it's easy to put yourself last on the list. This can also happen if you have pets; they can be a joy and great company, but it can be very worrying if they are not well. It's even more difficult to care for others if you don't make time for yourself. You can't expect to be "all systems go" for extended periods without recharging your batteries with some "me" time. It's not selfish to look after yourself, it's good sense. Who will pick up the pieces if you don't give yourself the opportunity to rest and recuperate?
Knitting and crochet allow people to keep their minds occupied, and as a result feel more able to cope with illness, pain and stressful situations. This in turn helps people feel more in control and independent.
Question: H o w w o u l d y o u f e e l k n o wi n g y o u a r e b e t t e r able to cope with stressful situations?
5
Provides the opportunity for creativity
Dr Robert Muller identifies the following five characteristics of creativity 1. Flexibility The ability to use different approaches when problem-solving, and to recognise when a new method is needed to resolve an issue.
2. Curiosity The desire to ask questions and learn; perhaps dismantling something to look inside to understand how it works.
3. Positive attitude A mindset open to possibilities that fosters an active approach to finding workable solutions, rather than feel overwhelmed or defeated by problems.
4. Motivation and determination Creative ideas need to be brought into reality for their impact to be useful; this is where the determination to succeed and the motivation to transform concepts into practice is key.
5. Fearlessness Sometimes good ideas can be superseded by betters ones; it's important not to be held back by the fear of being wrong.
So, do you consider yourself to be creative? You might surprise yourself with the ideas you generate when you give yourself the opportunity! Whether following a pattern, or making a design of your own, you can take pleasure in making something new, using your own choice of colour, yarn and design.
Question: What would it mean to you to be able to give rein to your creativity?
6
Reduces depression
The NHS identifies various symptoms which are characteristic signs of depression: continuous low mood or sadness feeling hopeless and helpless having low self-esteem feeling tearful feeling guilt-ridden feeling irritable and intolerant of others having no motivation or interest in things finding it difficult to make decisions not getting any enjoyment out of life avoiding contact with friends and taking part in fewer social activities neglecting your hobbies and interests having difficulties in your home, work or family life moving or speaking more slowly than usual changes in appetite or weight (usually decreased, but sometimes increased) constipation unexplained aches and pains lack of energy - feeling too tired to do simple activities low sex drive (loss of libido) changes to your menstrual cycle disturbed sleep – for example, finding it difficult to fall asleep at night or waking up very early in the morning These symptoms can prevent you from enjoying life and taking pleasure in activities you used to enjoy. While it is obviously important to consult a medical professional, there are additional steps you can take to help yourself, including moderate exercise, paying attention to your diet, and participating in activities that soothe you; this is where taking up craft can help.
The repetitive actions involved in knitting and crochet can generate alpha-waves in the brain, similar to being in a meditative state. This helps to manage anxiety and depression, relieving feelings of hopelessness and creating a sense of satisfaction and improved selfesteem. We have already seen the effects of self-esteem!
Question: What would it mean to you to be able to reduce the feeling of depression and create a sense of satisfaction in your life?
7
Improves overall health
Re s e a r c h h a s s h o wn t h a t p e o p l e l i v e l o n g e r t h a n t h e y d i d j u s t a f e w g e n e r a t i o n s a g o , b u t a n i mp o r t a n t f a c t o r i s q u a l i t y o f l i f e . I t h a s b e e n f o u n d t h a t p e o p l e i n t h e i r mo r e s e n i o r y e a r s c a n s u f f e r f r o m i l l - h e a l t h , s o t o e n j o y a n e x t e n d e d l i f e s p a n i t ' s i mp o r t a n t t o t a k e c a r e o f b o t h p h y s i c a l a n d me n t a l h e a l t h . T h i s me a n s k e e p i n g t h e b o d y a c t i v e wi t h e x e r c i s e , k e e p i n g t h e mi n d s h a r p b y u s i n g y o u r me n t a l f a c u l t i e s a n d a l s o r e me mb e r i n g t o t a k e t i me t o r e l a x ! Ho b b i e s c a n f o r m a n i mp o r t a n t p a r t o f r e l a x a t i o n , s o me t h i n g t h a t y o u c a n l o o k f o r wa r d t o d o i n g . Kn i t t i n g a n d c r o c h e t c a n p l a y a u s e f u l r o l e i n h e l p i n g t o d e v e l o p a n d ma i n t a i n ma n u a l d e x t e r i t y , a n d ma k i n g v a r i o u s c a l c u l a t i o n s t o k e e p t r a c k o f y o u r wo r k a n d e n s u r e a g o o d f i t a l s o ma i n t a i n s me n t a l a g i l i t y ! I n o n e s u r v e y i t wa s f o u n d t h a t : 9 2 % o f p e o p l e i n p o o r h e a l t h s a i d k n i t t i n g i mp r o v e d t h e i r h e a l t h 82% said knitting relaxed them 6 5 % s a i d k n i t t i n g f o r o t h e r s ma d e t h e m f e e l u s e f u l 9 2 % s a i d k n i t t i n g i mp r o v e d t h e i r mo o d
Question: How would you feel knowing that an enjoyable pastime is also good for your health?
8
Induces a natural relaxation response
It has been said that knitting is as relaxing as yoga. Relaxation is important for a healthy lifestyle, as periods of excessive stress can lead to medical problems from headaches to insomnia, and from depression to digestive issues. Encouraging relaxation can also improve quality of sleep.
Question: What would it mean to you to be able to take time to relax?
9
Helps in stopping smoking
Perhaps you had given up smoking, but with stresses of daily living, you have reached for another cigarette, and before you know it you are back to smoking again. Smoking is not simply bad for your health, it also erodes your hard-earned cash.
Other negative factors associated with smoking include the staining of your teeth and fingers, and that smell of smoke that lingers in your hair, clothes and soft furnishings.
The risks to health from smoking are documented and well-known, but when you are under stress, feeling anxious or depressed, it's easy to slip into bad habits for the momentary feeling of comfort that it might offer. Sometimes it's possible to revert to old habits without even thinking about it, and find a cigarette in your hands, and then feel pangs of guilt as a result.
If you have something else to do with your hands, it removes the temptation to reach for a cigarette; that's where a practical interest such as knitting or crochet can help you focus on practicing mindfulness and creativity.
The money you save on not buying cigarettes can be put to good use in building up a stash of yarn in a variety of different colours, and choosing patterns to stimulate your creativity. You won't want the lingering odour of cigarette smoke wafting around your latest craft project, so that's an added incentive for stopping smoking for good!
While your hands are busy with knitting or crochet, you are less likely to yearn for the dubious comfort of smoking. Not only is this a benefit because smoking itself has deleterious side-effects, the relaxation from yarn craft has a positive impact on your health and wellbeing.
Question: What would it mean to you to be able to reduce your craving for a cigarette as you give up smoking and improve your health?
10
Reduces snacking and helps to control weight
It can be very tempting to nibble when we aren’t really hungry… almost without realising what we are doing, we find ourselves snacking. While it's fine to treat ourselves occasionally, if it becomes a habit, we can find ourselves putting on weight, and then that can have an effect on our blood pressure, our health, our self-esteem and lead us down the path to anxiety and depression. Taking up knitting or crochet means that your hands are already busy, and while you are concentrating on what you are making, you are far less likely to indulge in snacking. After all, who wants to get jam or chocolate on their latest creation?
Question: What would it mean to you to boost your willpower and resist snacks to help keep your weight under control?
11
Increases a sense of wellbeing
The choice of knitting and crochet as a hobby can enhance a feeling of contentment. Creative hobbies can be a delight in themselves, and they can enable the crafter to make unique personalised gifts for others and take pleasure in doing so. The finding of one research project was that “Participation in enjoyable, meaningful activities was the biggest direct factor for wellbeing. This could be in creative, cultural, civic, and/or social activities.”
Question: What would it mean to you to be able to boost your feeling of wellbeing?
About Kay I've spent a lifetime helping people learn. As a university computing lecturer for 25 years, I enjoyed teaching students, helping them overcome challenges and prepare for their chosen careers, and then seeing them graduate. That's why I'm in full academic dress in this photo! It's rewarding to see people progress and develop their own skills. Later, I ran classes teaching knitting, crochet, embroidery and tatting. You might wonder how computing and craft go together, but a computer program is rather like a knitting or crochet pattern, or even a recipe. They start by stating exactly what's going to be used (variables, yarn quantities or ingredients respectively), then specify what needs to be done one step at a time until the final result is achieved, whether it's the calculation of the discount on a bill, a jumper, or an apple crumble! It all fits together like pieces in a jigsaw puzzle! Craft has been one of my hobbies for many years; not only does it offer the opportunity for being creative, I find it absorbing and relaxing. When I was working in a location I didn't much like, I found it relieved my stress to do Hardanger embroidery - this involves cutting into the fabric in order to make decorative patterns with the remaining threads, so maintaining focus is of prime importance! The focus on what you are doing in the moment - mindfulness - helps to alleviate stress and bring a feeling of calm. A few years ago, I suffered from sepsis, and spent several weeks in hospital. When I was discharged, I wasn't strong enough to walk without crutches or hold a full cup of coffee, but craft again came to my rescue! I was commissioned to make several items, from a Christening shawl to a unicorn for a flower girl at a wedding. These projects helped me regain the strength in my hands, and gave me a sense of purpose as well as enjoyment! As I grew stronger and became fully mobile, I was delighted to return to teaching craft. My personal experience of how craft can help when anxiety strikes by allowing creativity to come to the fore, as well as building manual dexterity, becoming better able to cope with problems and enhancing an overall sense of wellbeing made me realise the importance of sharing this approach with others. I qualified as an accredited Master Coach, to put me in the best position for sharing my knowledge, skills and enthusiasm with you.
Who does Kay help? I help women over 40 break free from the chains of stress and anxiety without spending hours at the gym or paying for expensive equipment. You can see how craft has helped me through some difficult times in my life; I'd like to show you that it can support you too.
If you are feeling stressed or anxious, don't convince yourself that you are alone; it's something that many people face... but it can be difficult to deal with on your own. Have you been juggling the demands of career and family, and had little time to yourself until recently? Are you trying to improve your health by reducing snacking or giving up smoking? Have you visited craft fairs, and have been impressed by the unique handcrafted designs on display, but don't know where to start? I can help As an accredited Master Coach and qualified needle crafter, I have the knowledge and skills to help you work through your stress and anxiety, and help guide you on your path to creativity and relaxation.
What people say about working with Kay: Testimonials "Kay is an experienced tutor who really explains things clearly and is full of encouragement. I felt really comfortable asking all my crochet questions." AF "Kay is fab. I’ve used her in the past, and will always go back. I Will always recommend Kay 100%" ZK
"I am new to crochet and the pattern instuctions confused me totally. Crafty Cavy was so kind and offered to show me how to read them. What an amazing teacher. Very patient with me and so encouraging. Honestly I am so grateful! Thank You Again!" A-JP
"Kay's knowledge, experience and creative designs are awesome! She really knows her stuff and the patterns she creates are immense and so beautiful! Friendly and informative teaching style where you are made not only to feel welcome but that you are achieving something. Her encouragement is the best!" AS
"What an amazing teacher. Very patient with me and so encouraging. You will Not find a better teacher. I am considering more lessons. I defo suggest her to anyone who is looking to learn." IW
L e a rn more abo u t w o rk ing with K a y I'm offering an opportunity for a complimentary 30 minute craft coaching call, where will discuss how craft can help you. If you'd like a session, choose a slot using the "Book a call" link, or scan the QR code.
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There wi l l be t he opport uni t y t o di scuss t he opt i ons f or di f f erent programmes f or us t o cont i nue t o work t oget her.
DR KAY DUDMAN Accredited Master Coach
11 Health Benefits of Knitting and Crochet
CRAFT YOURSELF CALM